Evan Centopani Flex Pro 2011 Winner

So, we know Evan Centopani won the Flex Pro 2011.  Great shape and conditioning made him the winner, beating the lights of Dexter Jackson, Dennis Wolf, and the rest.

However, it does not end there for him. For he continues on moving.
Here is a latest video of him. 3 weeks out from Arnold Classic 2011.

Biceps Training Mistake

rr1. Early Cheating

Swinging! Cheating is a valuable tool for pushing sets beyond strict, full-rep failure, but if you do so before then, it’s unlikely you will ever thoroughly stress your bi’s. In an effort to hump up heavier weights than they could otherwise use, many bodybuilders start cheating on curls from rep number one and increase their swinging as the set wears on.

Tips : - Stand against the wall while curling barbell or EZ bar.

          - Do dumbell curls SEATED. Why? to eliminate legs and hips from the movement.

          - Extra swing on extra reps beyond strict curl only.
          - Do on preacher stand.

         

2. Doing Too Much

Now, let us compare biceps to other body parts such as back and legs. Tiny right? More than any other muscles, biceps are frequent victims of overtraining, which halts or even reverses their gains.

Tips : - Beginners to do 6 sets of biceps exercises.

         - Advanced lifters to do 9 to 12 sets.

3. Target Missed

People said, do preacher curl to hit the lower portion of the biceps. Do concentration curl to increase the biceps peak.  In fact, you can’t put any greater emphasis on your lower biceps than the rest of the muscle, and merely focusing on peak contractions won’t raise your peaks.

Tips : - Focus on two head of the biceps which lay side by side.

         - Perform biceps curls with a grip that keeps the pinkies even with or higher than other fingers 

           (focusing on inner head). You can do wide grip to target the inner head as well.

         - Perform curls with the thumbs higher than the pinkies–as when taking an angled grip on an EZ-bar
            or when using a parallel grip for hammer curls–to better target the biceps brachii long head (outer)

4. Invariety

Although the biceps are simple, two-headed muscles targeted almost exclusively via curls, you still need to perform various types of curls to properly tax the manifold fibers. Too many bodybuilders get in a lazy pattern of doing, for example, all standing, bilateral, free-weight curls.

Tips : - Do one standing EZ or barbell curl, one dumbell exercise and one machine or cable exercise
            per workout.
         - Do at least one unilateral exercise each biceps workout
        - Do unique exercises, such as drag curls, underhand chin-ups and rope hammer curls–to hit your bi’s from different angles.

5. Not Focussing on Contraction

Unfortunatly, alot seems not to truly flex their biceps against resistance.  This is because they use too much weight and perform their reps quickly and with excessive momentum.

Tips : - Choose weight in which you can do 12 reps strictly
         - Supinate your wrist while doing dumbell curl (making your palm faces the outside)
         - Curl slowly, one second to bring it up, one second to hold, one second to bring weight down.

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How to Halve An Apple With Your Bare Hands

Im not sure if you guys have seen this. But this is sho am good.



*Impressing the girls and woo your friends*

Increase Frequency For Incrasing Gains

Increasing training frequency may yield greater results


Often we heard that you only need to train bodyparts once or twice per week. However, studies show that those who train each muscle group three times per week gain more strength than those who train each bodypart less frequently.

According to a research from St. Francis Xavier University (Antigonish, Nova Scotia), the Canadian scientists had 29 untrained men and women follow a full-body weight-training program for six weeks. Each workout consisted of bench presses, squats, incline dumbbell presses, pulldowns, seated rows, dumbbell shoulder presses, leg extension/leg curl combos, overhead triceps extensions and barbell curls.

Group A performed three sets per exercise and completed the workout twice each week, and group B did two sets per exercise and completed the workout three times each week. Therefore, the two groups performed the SAME TOTAL OF SETS per muscle group per week.

Both groups increased their squat strength by about 28%; however, group B subjects increased their bench press by 30%, while those in group A increased theirs by only 22%. Group B participants increased their total lean muscle mass by about four pounds; for group A, the increase was only about one pound.

Not suggesting that if you currently train each bodypart once per week, you need to switch to three times. After all, these were untrained subjects. However, the fact that the higher frequency led to more muscle mass despite the total sets per week remaining the same suggests you may want to reconsider how often you train. Note that in the '70s, when Arnold Schwarzenegger was at his peak, it was common for bodybuilders to hit each bodypart up to three times per week.

It is suggested that you alter your training frequency occasionally, boosting it to two and even three times per week for at least a month at a time. According to this study, you may be able to keep your total training volume (sets per muscle group) the same whether you're training once a week or three times. In other words, if you currently train each bodypart once per week with 18 total sets, you can go down to nine sets per workout when you bump your frequency to twice per week, and to six sets per workout if you bump the frequency to three times per week.

Having some thoughts. Hurm..
Source : Jim Stompani, PhD

Sleeping For Size

How a good night's sleep builds muscle

A good night's sleep is important for maximal growth and recovery following a workout. During sleep, the body "shuts down," allowing metabolic processes to become more effective. Some people claim they need only three to four hours of sleep a night, but most need at least eight hours to feel fully refreshed. Bodybuilders, in particular, need adequate sleep for growth and recovery, especially with one crushing workout after another.

Melatonin, produced naturally from the amino acid tryptophan, is a hormone secreted by a gland in the brain. Several things can interfere with the body's natural production of melatonin. Those include exercising intensely, ingesting alcohol, allowing too much light in the room when trying to sleep and taking nonsteroidal anti-inflammatory drugs (NSAIDs).  Mood, appetite and feelings of well being are adversely affected when the body is low in melatonin.

In supplement form, melatonin can help some people get more sleep and is effective in treating jet lag and certain sleep disorders. Research showed that taking a melatonin supplement helped travelers regain regular sleep patterns more quickly than when they relied on nature to take its course. The subjects in that study also reported that they fell asleep quicker and felt more rested the next morning.

To maintain naturally high levels of melatonin, keep your bedroom very dark and avoid alcohol late at night. Train earlier in the day. With melatonin supplements, take one to three milligrams before bedtime (start with the lower dose and work up to the higher amount on subsequent nights if need be).

TIP : Get out of bed when you first wake up. Don't roll over and snooze for another five, 10 or 20 minutes. The additional "sleep" most likely will only make you feel more tired or groggy.

Source : Tim Scheet

Citrus Baked Tilapia

Hai everyone, I just want to share with you guys a youtube channel which teach us how to cook the bodybuilding way. Especially when we are bored with our recipe. Check it out. Very interesting and im sure it tastes good!

youtube : themusclecook
website : anaboliccooking.com
This is one of the videos.


nom nom nom. :)

The Rock Training

Speed, quickness, agility and power.

Pylometrics
- For speed and agility
- Rope running
- Jumping over the hurdles
- side to side
- running the stairs
- Box jump

Power
- Clean and jerk
- Hand pullups on towels

Some more :


And he is the people's champ!